January 14, 2012

Snack Attack


Good morning!  Today was the first of our “long runs” that happen on Saturdays during our marathon training.  Luckily our first one was only 5 miles (it only goes up from there).  Ever since we decided on our training program, I have been researching nutritional tips and guidelines to go by when running, or exercising for that matter, to the extent that we are for the next 4 months. 

I wanted to share some of the tips I found and some great snacking ideas not only for before or after a run, but anytime hunger calls.



A couple of Fig Newtons for quick energy boost before our run this morning.  We decided to eat breakfast afterwards.


It was a chilly one!  46 degrees when we set out!  Thank goodness for ear warmers!




Before a run: 

  • You need carbs, plain and simple.
  • Eat a carbohydrate rich meal two to four house prior to exercise or choose a carbohydrate snack 30-60 minutes before exercise. 
  • If you are within 30 minutes of running, stick to liquids (water, fruit juice, sports drink).
  • Avoid slow-to-digest fatty and high-fiber foods that will be tough on your digestive tract.

After a run:

  • Carbs and protein - think of the ratio of 3 grams of carbs to 1 gram of protein.
  • After running, or exercising, you will want to replenish energy as quickly as possible.  Experts suggest that you replenish nutrients within the first 30 minutes after exercise.
  • If eating food doesn't sound great after a run, try drinking chocolate milk - cold and refreshing, this drink has plenty of carbs and protein as well as B vitamins making it a great recovery drink.
  • Don't forget about the water either - rehydrate, rehydrate, rehydrate!



We are making it a point to stretch this time around.  We didn’t so much when we were training for our half marathon a couple of years ago, but it seems to be helping with the soreness. 

We also ice our knees after every run.  Our knees definitely aren’t getting any younger!!!




Healthy Snack Ideas : 

  • Bananas w/ PB and Granola
  • Apple Slices and PB
  • Yogurt and Granola
  • Dried Fruit
  • Applesauce
  • Whole wheat bagel with PB
  • Smoothie
  • Chocolate Milk
  • Carrots
  • Granola Bars/Energy Bars*
  • Popcorn
  • Cereal with Skim Milk
  • Cottage Cheese and Fruit
  • Fig Newtons
  • Hummus and whole wheat crackers
  • Individual Cheeses
  • Pretzels with Peanut Butter
  • Oatmeal
  • Tuna Fish on Whole Grain Crackers
  • Fruit
  • Almonds
  • Trail Mix
  • Cheese and Crackers
  • ½ PB & J Sandwich
  • Boiled Eggs
  • Frozen Go-Gurt
  • Low Fat Pumpkin Bread w/ PB (click here for recipe)

I have a printed list on my fridge to look at when I am grazing, or don't know what I want to eat - this helps keep me focused!  To print this list click here.

*Be careful when choosing granola/cereal bars or energy bars.  Many times they can contain as much fat, calories and sugar as a candy bar!


Accident Prone:


On a side note, I do have to admit that during this morning’s run I “took a digger” as Mike says.  We were half way through our 5 mile route when I tripped over a utility manhole on the sidewalk.  It happened so fast and I slid on the concrete before Mike could even think about helping break my fall.

I was SO EMBARASSED, and was so thankful that only he saw me.  Luckily there were no cars driving by to see my bloody knees and hand (it hurts a lot more than it looks).


I dusted off and ended up finishing the remaining 2.5 miles, probably on pure adrenalin because as soon as I got home, my knees and hands burned like a sonofagun!!!  I write this mainly for my friend Jill, since a couple of weeks ago as she was showing us her scars from falling during running, I was chuckling and not having that much sympathy for her.  Karma will come back to bite you!

This one’s for you Jill! 

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